If you're over age 40 and struggling to lose or maintain your weight, you should know that metabolism declines by 2 percent every decade of your life. This is caused, in part, by a more sedentary lifestyle, especially after the age of 40. Being less active translates to having less lean muscle mass and a subsequent decrease in metabolism. In addition, after the age of 40, you may rely more often on shortcuts by eating highly processed fast and convenience foods. Fortunately, even after age 40, you can make changes to your diet and lifestyle that can help you regain lean muscle mass and attain and maintain a healthy weight.
Fruits and Vegetables
The American Heart Association recommends that you consume a minimum of 4 1/2 c. of fruits and vegetables daily. Fresh and frozen fruits and vegetables are low in calories and high in dietary fiber. Adults over the age of 40 should focus on consuming a variety of fruits and vegetables in order to get the benefits of the equally varied nutrients they provide. Fruits, particularly citrus fruits, are rich in vitamin C which can help to improve immunity and decrease inflammation. Orange vegetables such as carrots and dark green leafy vegetables are high in vitamin A, which is necessary to maintain good vision and acts as an antioxidant that can decrease the risk of some kinds of cancer.
Whole Grains
If you're over the age of 40, you should consume a minimum of 3 oz of fiber every day, divided between meals. According to the Mayo Clinic, your risk of colon cancer increases significantly after the age of 50. Before then, you have the opportunity to decrease this risk by consuming adequate amounts of dietary fiber. Foods such as whole grain breads and pasta provide B vitamins and dietary fiber. Diets that are high in fiber are associated with healthier eating that includes less fat and calories. When combined with regular physical activity, consuming whole grains rather than their white-flour counterparts can help you lose weight and decrease your risk of preventable illnesses related to aging.
Lean Proteins
Lean proteins like skinless white meat poultry, pork, egg whites, beans, legumes, low fat dairy products and certain types of fish provide nutrition with fewer calories and fat. Additionally, these protein sources contain low or no saturated fat, which is the type that can increase your risk of cardiovascular disease. The American Heart Association recommends that people over the age of 40 get no more than 10 percent of their total daily calories in the form of saturated fat and consume no more than 300 mg of cholesterol. Check nutritional labels and keep track of the total fat calories, saturated fat calories and cholesterol you consume daily.
Beverages
As you age, your body becomes less adept at identifying your sense of thirst, which is intended to encourage adequate fluid consumption. It's always important to drink at least 64 oz of water or other non-carbonated beverages daily, but after the age of 40, it's also important to remind yourself to drink throughout the day. A busy schedule can distract you enough to make you forget to drink, but even mild dehydration can affect your ability to think and also to be physically active. The American Heart Association recommends that you limit your consumption of sugar-sweetened beverages to a maximum of 450 calories a week. These beverages contain simple carbohydrates that are more easily stored as fat.
References
- Illinois State University Campus Services: Maximize Your Metabolism: Nutrition Tips
- American Heart Association: Go Red For Women: Heart Healthy in Your 40s
- American Heart Association: Primary Prevention in the Adult
- "Medicine and Science in Sports and Exercise;" Influence of Age on Thirst and Fluid Intake.
- Medline Plus: Vitamin A
- Mayo Clinic: Colon Cancer: Risk Factors
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